WOD – 01.01.2013

First day at CrossFit Crush and THANKFULLY we had an EMOTM WOD. How I have missed thee!

Warmup
Squat holds
PVC pass throughs

Strength
EMOTM for 10 min
Clean and jerk

WOD
“Barbara”
5 RFT with exactly 2 min of rest between each round
20 pullups
30 pushups
40 situps
50 squats

Results Continue reading

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WOD – 12.28.2012

Warmup
Row 500m
PVC pass throughs
10 squats
10 pushups
10 kip swings
Jump rope

WOD
5 RFT
50 squats
10 chest to bar
20 hand release pushups
30 double unders

Extra
50 situps

Results
I still don’t have double unders so I did singles and knocked it out in 19:30.

WOD – 12.16.2012

I took two different WODs from the main CrossFit website for today’s workout.

Warmup
Squats to overhead squats
PVC pullovers
Band work to stretch the lats
Band work to stretch the hips – lateral lunges with a squat
A few situps and pushups to get ready for WOD #1
Kip swings

WOD #1
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

WOD #2
4 RFT:
100 50 pound Dumbbell snatch, 10 reps
200 foot Sprint

Results
I was killing the tabata workout until I got to the pullups…I struggled with the pullups. After the situps I almost felt like my abs were going to cramp!

The dumbbell snatch I made easy since I had already been at the gym for about 45 minutes. I did 4 rounds in 3:50. I want to do it again but next time I will go heavier.

WOD – 11.28.2012

In Grand Junction today and visited CrossFit WestCo. The coach (David Weaver) there today was pretty damned funny (especially when he referred to himself as “voluptuous”) and took some time to coach me up on my muscle ups.

Warmup
Rollout and a few other various stretches

WOD
Part 1
Annie – 50, 40, 30, 20, 10 of double-unders and situps
Part 2
10 40 yard dashes with 1 minute of rest between

Extra
Worked on my muscle ups

WOD – 11.26.2012

Another hotel, this time in Durango (2 nights). This “fitness center” is worse than the last one, so I took my workout outside.

Warmup
Short jog to get the blood moving in the freezing, dark morning air
2 minutes of jumping jacks
Brief work on running form (see video, great for warming up the hammys)

WOD
Part 1
100 lunges (50 per leg)
Suicides in the parking lot. I picked out 3 vehicles and used those as my lines for suicides. I’m guessing that to the last of the 3 cars was about 1.5 the length of a basketball court (where I usually run these). I ran 4 suicides with a 30 second break in between.
Time to go back inside

Part2
Death by situps and pushups: When you start the clock do two situps, when the clock reads 1 minute do 4 situps, when it reads 2 minutes do 6 situps, etc. You continue to do this until you cannot complete the number of situps. For example; I made it to the 9 minute mark and did 20 situps but could not do complete 22 situps between the 10-11 minute mark. When this happens you attempt to complete your last successful mark each minute on the minute. So for my work this morning I tried to complete 20 situps each minute until the clock read 15 minutes…at which time you switch to pushups and repeat.

Mine looked like this:
0 min: 2 situps
1 min: 4 situps
2 min: 6 situps
….
9 min: 20 situps
10 min: fail 22 situps
11 min: attempt 20 situps
12 min: attempt 20 situps
13 min: attempt 20 situps
14 min: attempt 20 situps
15 min: 2 pushups
16 min: 4 pushups
….
25 min: 22 pushups
26 min: failed 24 pushups
26 min: attempt 22 pushups
27 min: attempt 22 pushups
28 min: attempt 22 pushups
29 min: attempt 22 pushups